If you wake up at dawn between 3 a.m. and 5 a.m., it’s a clear signal from your body.

The influence of your daily habits

What you do during the day directly influences your nights. A heavy dinner, drinking coffee or tea in the late afternoon, or consuming alcohol in the evening can disrupt sleep and lead to nighttime awakenings. Drinking too much water just before bed can also disturb your sleep. Ideally, opt for a light meal, avoid stimulants after 4 p.m., and allow your body to gradually slow down.

The key role of sleep hormones

Melatonin, often called the “sleep hormone,” plays a central role in falling asleep. However, screen time in the evening inhibits its production. Phones, tablets, and televisions send the brain a signal of alertness when it should be preparing for rest. Reducing screen time before bed, or switching to a warm light setting, helps the body synchronize with its nighttime rhythm.

Stress, for its part, stimulates cortisol, a hormone that keeps the body in a state of alert. When its level remains high at night, sleep becomes lighter and more unstable. Hence the importance of managing stress proactively, throughout the day, and not just at bedtime.

And if the awakenings persist?

Frequent awakenings that persist over several weeks can sometimes indicate a more general imbalance. While there’s no need to worry unnecessarily, it can be helpful to speak with a healthcare professional to get a better understanding of the situation. Sleep is a crucial pillar of well-being, just like diet and physical activity.